October 17, 2011
TUESDAY 10-18-2011
WARM-UP: 500m Row DROM 20 Burpees STRENGTH: Bench Press 3 x 5 @ 74% (go…
October 16, 2011
MONDAY 10-17-11
WARM-UP: 400m Run DROM 20 Push-Ups 20 Squats STRENGTH: Deadlift: 2 x 15 with Max.…
October 14, 2011
SATURDAY 10-15-11 Partner WOD
Alternating Chipper Athlete 1 does 50 Double-Unders Athlete 2 does 50 Double-Unders ... then, complete…
October 13, 2011
FRIDAY 10-14-2011
WARM-UP: DROM Barbell Complex I 2 Rounds of 5 Each: Front Squat, Overhead Press, Overhead…
October 12, 2011
THURSDAY 10-13-2011
WARM-UP: 50 Double Unders DROM STRENGTH: Front Squat 8 x 2 @ 60% of max.…
October 11, 2011
SAY GRACE
WARM-UP: DROM Barbell Complex II 2 Rounds of 5 each: Power Snatch, Full Snatch, Power…
October 10, 2011
TUESDAY 10-11-2011
WARM-UP: 500m Row 20 Toes to Bar DROM STRENGTH: Bench Press 3 x 5 @…
October 9, 2011
COLUMBUS DAY
WARM-UP: 500m Row 20 Push-Ups 20 Squats DROM STRENGTH: Back Squats Work up to a…
October 8, 2011
SATURDAY 10/8/2011
PARTNER WOD: Gather up a partner, and then: Buy-in with 200 Double-Unders 90 Burpees 80…
October 6, 2011
FRIDAY 10/7/2011
WARM-UP: 400m Run 20 Burpees DROM STRENGTH: Push Press: 3, 3, 3, 3, 3, 3,…
